Adelphos Athletics – CrossFit
Warm-up
Warm Up 1 (No Measure)
30 2-WAY ROLL OVERS
30 2-WAY BAND PULL APARTS
20 PVC GOOD MORNINGS
20 PVC SHOULDER PRESS
20 AIR SQUATS
15 PUSH UPS
15 SIT UPS
**2 ROUNDS**
Weightlifting
Power Snatch (Using 65-70%. You can squat snatch if youd like)
15 Minute Emom- 1:30 per round
Odd: 5 Snatches- resetting every time
16 Russian Twists w/ a plate
Even: gymnastics movement of your choice
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute Amrap
60 Double Unders
30 Wallballs (20,14)
15 Deadlifts (245,165)